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AARC's 2010 Thursday Track Workouts - First Workout April 1, 2010 |
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Once again, track workouts will be coordinated by AARC's very own speedster, Tom. Tom will provide a suggested workout each week, including a marathon training program for those preparing for a fall marathon.
Workouts are held on Thursday at 6:30 pm. The GA track is under construction, so check the news page for location information.
See the Fun Run Pictures page for track pictures. |
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September 2, 2010 Workout: Still at Hatboro-Horsham HS track, Horsham Rd and Babylon Rd. This week will be our (almost) annual Fall Mini Track Meet. The events and schedule will be: 6:35 Mile 7:00 800 m 7:15 400 m 7:30 200 m Come out and run all 4 events or just 1, 2 or 3. Prizes will be bragging rights until next year. |
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August 19, 2010 Workout: Still at Hatboro-Horsham HS track, Horsham Rd and Babylon Rd. Down the ladder by time: 5:00 fast, 4:00 recovery 4:00 fast, 4:00 " 2 x 3:00, 3:00 " 2 x 2:00, 2:00 " 2 x 1:00, 1:00 " Total: 21 min. fast |
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August 5, 2010 Workout: Building on last week: 5 x 4:30 fast, 4:00 recovery. Pace should be usual "interval" pace - a little faster than 5k pace. See you at the track! [Wissahickon Middle School] |
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July 29, 2010 Workout: We'll be at Wissahickon Middle School again this week. 5 sets: 4 minutes fast, 3 minutes slow. See how far you get in 4 minutes of fast running, then jog for 3 minutes to the start, then try to get to the same spot in another 4 minutes, etc. |
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July 8, 2010 Workout: We'll be at Wissahickon Middle School again this week. This week's workout: Up and down the ladder: 200 [200], 400 [400], 600 [400], 800 [400], 800 [400], 600 [400], 400 [400], 200 |
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June 10, 2010 Workout: 4 sets: 800 [200], 200 [400] This is almost like doing 1000 repeats, with a little break after 800. The idea is to recover minimally after the 800, and then recover more fully after the fast 200, before starting the next set. |
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June 3, 2010 Workout: Could be some interesting weather! 4 sets: 600 [200], 400 [400] 3 x 200 [200] |
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May 27, 2010 Workout: At the request of Dr. Ira - 10 x 400 [200 recovery]. "Interval" pace - 5k pace minus 10-15 sec. It's gonna be hot, so hydrate well beforehand. |
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May 20, 2010 Workout: 2 sets: 1200 [400], 800 [400], 400 [800 - or walk around for 5 minutes] |
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May 13, 2010 Workout: This week we'll keep it simple (not to say easy!). 5 x 800, 400 recovery. Pace should be 5k race pace minus 10-15 sec. If you're racing Sat, e.g. Broad St Rerun, I'd suggest only 3 repeats. |
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May 6, 2010 Workout: Down the ladder this week: 1200 [400], 1000 [200], 800 [200], 600 [200], 400 [200], 200 |
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April 29, 2010 Workout: 3 to 6 x 600 [200 recovery] If you're running BSR, do only 3 or 4. |
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April 22, 2010 Workout: This week will be geared toward Broad St Run prep. 4 or 5 x 1200 (3 laps, 3/4 mile) at your goal pace for BSR, 400 jog/rest These are called tempo intervals. |
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April 15, 2010 Workout: 400 [200], 600 [200], 800 [400], 800 [400], 600 [200], 400 [200], 2 x 200 [200] Total fast: 2.5 miles |
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April 8, 2010 Workout: 2 x 200 [200 jog], 2 x 400 [200 jog], 2 x 600 [400 jog], 2 x 400 [200], 2x 200 [200] Total fast = 2.25 miles |
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April 1, 2010 Workout: 3 or 4 sets: 200 [200], 200 [200], 400 [400] Total: 1.5 or 2.0 miles |
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| 2004 Track Season | |
| 2003 Track Season | |
